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Zaneta Upper\Lower

by Robert L.
1 athletes joined

Program Description

for zaneta

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 21, 2025 03:17
  • Last Edited
    Mar 22, 2025 11:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 5
2
Bench Press (Barbell)
3
5 reps
RPE 5
3
Cable Flexion Row
3
10-12 reps
RPE 5
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 5
2
Leg Press
3
10-12 reps
RPE 5
3
Leg Curl
2
10-12 reps
RPE 5
4
Leg Extension
2
10-12 reps
RPE 5
5
Hip Adductor (Machine)
2
10-15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 5
2
Dip (Assisted)
3
8-12 reps
RPE 5
3
High Row
3
10-12 reps
RPE 5
4
Chest Fly (Machine)
3
10-15 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 5
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 5
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 5
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Cable Flexion Row
3 Sets
10-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Leg Press
3 Sets
10-12 Reps
-
3
Leg Curl
2 Sets
10-12 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
2
Dip (Assisted)
3 Sets
8-12 Reps
-
3
High Row
3 Sets
10-12 Reps
-
4
Chest Fly (Machine)
3 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
-